Workout
Wed Jan 28, 2026 · started 13:04 · completed 13:04
Back Squat
Recent history
| Date | Weight | Reps |
|---|---|---|
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| May 13 | 135.0lb | 5 |
| Jun 19 | 115.0lb | 8 |
| Jun 19 | 115.0lb | 8 |
| Jun 19 | 115.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
| Aug 12 | 110.0lb | 8 |
Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| May 15 | 35.0lb | 10 |
| May 15 | 35.0lb | 10 |
| May 15 | 35.0lb | 10 |
| May 15 | 40.0lb | 10 |
| May 23 | 50.0lb | 7 |
| May 23 | 50.0lb | 6 |
| May 23 | 50.0lb | 6 |
| May 23 | 50.0lb | 6 |
| Jun 19 | 55.0lb | 6 |
| Jun 19 | 50.0lb | 8 |
| Jun 19 | 45.0lb | 5 |
| Jun 19 | 40.0lb | 6 |
Barbell Lunge
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 01 | 65.0lb | 5 |
| Jun 01 | 65.0lb | 5 |
| Jun 01 | 65.0lb | 5 |
| Jul 31 | 60.0lb | 16 |
| Jul 31 | 60.0lb | 16 |
| Jul 31 | 50.0lb | 8 |
| Jul 31 | 45.0lb | 8 |
| Oct 23 | 85.0lb | 8 |
| Oct 23 | 85.0lb | 8 |
Dumbbell Fly
Recent history
| Date | Weight | Reps |
|---|---|---|
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| Feb 28 | 20.0lb | 7 |
| May 23 | 20.0lb | 8 |
| May 23 | 20.0lb | 6 |
| May 23 | 20.0lb | 6 |
| Jul 19 | 20.0lb | 14 |
| Jul 19 | 15.0lb | 14 |
| Jul 19 | 15.0lb | 14 |
| Jul 19 | 15.0lb | 14 |
Standing Barbell Calf Raise
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.
Watch form video ↗Recent history
| Date | Weight | Reps |
|---|---|---|
| Jun 09 | 150.0lb | 10 |
| Jun 09 | 150.0lb | 10 |
| Jul 09 | 120.0lb | 8 |
| Jul 09 | 120.0lb | 8 |
| Jul 25 | 105.0lb | 10 |
| Jul 25 | 105.0lb | 10 |
| Jul 25 | 105.0lb | 10 |
Plank
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Watch form video ↗Recent history
| Date | Time (s) |
|---|---|
| Feb 23 | 60s |
| Feb 28 | 45s |
| May 13 | 45s |
Post-workout nutrition
(heavy, 15300lb total volume) Heavy tonnage. Prioritize protein + carbs within 60 minutes if possible.
- Protein: 40g
- Carbs: 106g
- ~Calories: 719
Examples:
- ~40g protein from chicken/fish/tofu/Greek yogurt + ~106g carbs from rice/potatoes/oats
- Or: 2 scoops whey + a banana + a turkey-and-rice bowl
- Or: salmon + sweet potato + green vegetables
Heuristic guidance, not medical advice.